IRONMAN 70.3 OCEANSIDE 2020 TRAINING PLAN // 11 WEEKS // BEGINNER to INTERMEDIATE

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IRONMAN 70.3 OCEANSIDE 2020 TRAINING PLAN // 11 WEEKS // BEGINNER to INTERMEDIATE

Author

Ryan Falkenrath

All plans by this Coach

Length

11 Weeks

Typical Week

3 Swim, 1 Day Off, 3 Bike, 3 Run, 1 Strength

Longest Workout

1:10 hrs swim
3:45 hrs bike
2:15 hrs run

Plan Specs

triathlon ironman beginner intermediate masters weightloss multi day hr based strength

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

IRONMAN 70.3 OCEANSIDE 2020 TRAINING PLAN // 11 WEEKS // BEGINNER to INTERMEDIATE athlete

Please see our terms, definitions and sample workouts page for more insight to our plans.

This plan is event location specific to prepare you best for the course you will encounter.
If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.
All workouts have a PDF of the workout attached to save or print.

Questions? Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com,

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:03
Training Load By Week
Average Weekly Training Hours: 11:03
Average Weekly Breakdown

Ryan Falkenrath, USAT Level 1 Coach, IRONMAN U Certified Coach, IRONMAN U Regional Coach Board

www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!

Sample Day 1

0:30:00
914m
0.5TSS
SWIM // 100's // 1000

SWIM // 100's // 10 x 100 // rotate easy 100, medium 100 and hard 100

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 2

1:00:00
17mi
48.9TSS
BIKE // Z1/Z2+Z3/Z4 MIX // 01 HOUR

BIKE // Z1/Z2+Z3/Z4 MIX // 01 HOUR

DISTANCE AND SPEED IS ESTIMATED.

Follow workout directions and ignore estimated speed and distance.
PDF of workout attached.

Sample Day 2

0:35:00
3.5mi
23.6TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 35 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 35 MIN

Total distance and avg speed estimated. Adhere to the workout protocol and ignore avg pace estimate.

Sample Day 3

0:45:00
1372m
0.74TSS
SWIM // 500's // 1500

SWIM // 500's // 3 x 500 // Set 1 easy // Set 2 Medium // Set 3 Hard

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 4

1:06:30
20mi
42.2TSS
BIKE // BASE WORK

BIKE // BASE WORK

DISTANCE AND SPEED IS ESTIMATED.
Follow workout directions and ignore estimated speed and distance. PDF of workout attached.

Sample Day 4

0:40:00
4mi
26.9TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 40 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 40 MIN

Total distance and avg speed estimated. Adhere to the workout protocol and ignore avg pace estimate.

Sample Day 5

0:45:00
1829m
41.08TSS
SWIM // DRILLS + AEROBIC // 2000 OPTION

SWIM // DRILLS + AEROBIC // 2000 OPTION

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.
PDF of workout attached.

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